Fitness & Weight Goals

The best daily sugar cap for weight loss is 5–10% of calories from added or free sugars.

No proven milk thistle dose reduces body weight; many supplements provide 140–420 mg silymarin daily for other uses.

To gain weight, drink 2–4 cups of whole milk per day—about a 300–600 kcal boost—then adjust to your calorie goal and tolerance.

Most adults lose 2–5 kilograms over several months on metformin, with greater change when insulin resistance is present and habits shift.

Start with protein 1.6–2.2 g/kg, carbs 35–50% of calories, and fat 20–30%, inside a steady 300–500 calorie daily deficit.

For weight goals, research typically uses 1.5–3 g of maca daily; evidence for fat loss is limited.

One-week weight loss usually ranges from 0.5–2 lb (0.2–0.9 kg) when steady habits and a safe calorie deficit guide your plan.

For most adults, 1–3 cups of lemon balm tea daily is a cautious range that fits a balanced weight-management plan.

For weight goals, typical lemon balm is 300–600 mg extract daily or tea from 1.5–4.5 g leaf; evidence for fat loss is limited.

For weight loss, use 1–2 tbsp (15–30 mL) lemon juice in water, up to 4 tbsp (60 mL) daily within a calorie-controlled plan.